PREFONTAINE

http://connect.garmin.com/activity/123860244

460C134

10.27 Marathon Pace Miles

10.27 miles done at 12:13pm @ 8:33/mile in 1:27:29

Another Tempo Run.

The last five miles are within fifteen seconds of Tempo Pace I am striving for (7:48-8:09/mile).  Mile 6-10 has splits being 8:24/mile, 8:23/mile, 8:18 mile, 8:19/mile and 8:08 mile.

This ends Week Three of the First Four Week Cycle.

Four weeks planned with Mileage being 30-40 miles weekly.

Four Specific Types of Runs to be done weekly:

Tempo Run 7:58/mile (7:48-8:09/mile)

Cruise Intervals 3x1600 @ 7:43/mile with 2:00 Rest (7:38-7:48/mile)

10x100s at 6:20/mile with 1:00 Rest (6:00-6:39/mile)

Long Runs of 10 Miles (every other week Long Run with Marathon miles tail end)

WEEK 3 SUMMARY:

40.06 Miles done For Week 3. I amended the schedule a bit and hopefully did not compromise the plan.  I had not gotten the tempo runs to 7:48-8:09/mile or the cruise intervals to 7:38-7:48/mile during the first two weeks.   

At some point during week 3, I thought that if I were to put together, during Week 3, many Marathon Pace miles (8:35/mile) over long distances, this would help me to get the tempo portion miles and cruise interval miles done at established goal paces for Week 4. 

I thus ran 4 Tempo runs this week.  I ran a ten miler Saturday.  I ran a ten miler Sunday.  All five runs by their conclusion were done at 8:35/mile average (Marathon Pace) or better.

The thinking is this: If I run slower up front for the warm-up, then to reach 8:35/mile overall would require I run faster than 8:35/mile in middle and tail end of the Marathon pace runs.  Thus I would have to run 8:15s, 8:20s, etc.  These paces are pretty close to the 7:48-8:09/mile pace I am seeking for Tempo runs. 

And given the 8:15s and 8:20s are being done at the middle and tail end of the run (ten milers included), then stringing together 7:48-8:09s toward the beginning of the tempo run (mile 3-6) during week four should be a strong possibility.  I am thinking next week I should be able to string together 4 mile tempo portion of run at 7:58/miles.  That is what I plan to go for.  I will see if this strategy was a good idea.

Tuesday saw mile 6 done at 8:03/mile.  Thursday saw mile 2, 3, and 6 done at 8:10/mile, 8:17/mile and 8:17/mile.  Friday saw mile 3-5 done at 8:16/mile, 8:16 mile and 8:21/mile.  Saturday had mile 5-8 done at 8:21/mile, 8:14/mile, 8:25/mile and 8:29 mile averaging 8:22/mile overall for those four miles.  Sunday saw mile 6-10 done at 8:24/mile, 8:23/mile, 8:18/mile, 8:19/mile and 8:08 mile. 

All of these miles are very close to the goal Tempo pace of 7:48-8:09/mile!  And many of the above miles were done late in the run.

Was it a good idea to give up the Recovery Run scheduled for Wednesday and Saturday?  Yes!  One reason: I was putting together the 8:35s at about 82% MHR intensity…and this is only one percent higher than General Aerobic HR intensity range…and the midpoint for Marathon Pace miles.  So not overly intense marathon pace miles.

Reason Two: when I was starting my runs, I believed I was running and my breathing indicated to me that I was running 9:00-9:10/mile pace and 4 miles into the run at times glanced at my watch noticing the avg. pace being 8:45-8:50.  How then given that could I not go for 8:35s???

Why am I running faster?  Well one guess would be…because I am running!  Which is to say I am running MORE.  And MORE CONSISTENTLY.  AND MORE INTENSLY.  And yet I have no particular race goals in mind at this time.  There is one goal…to run my training miles at the paces a VDOT of 42 or better dictates…and to have these miles be at the appropriate heart rate intensities.  In other words – to have the VDOT be 42 or better.

Also: the cooler weather.  To me, much better than running in the heat.